Rugby Fitness: Pre-season training programme – Week 2

Welcome to our the second instalment of our 8-week pre-season fitness programme, designed by a personal trainer, that aims to get you in shape for the new rugby season. We’ll be releasing it bit-by-bit over the next few weeks, but do remember that they’re just ideas for exercises that are to be completed at your own risk, with guidance if necessary. Remember to warm up before starting.

Where exercises are paired, perform them as supersets, without a rest in between each, but rest after the second of the two exercises.

* – Should be reaching fatigue by the last 2 reps on the last set. If too easy, increase the weights.
Max – Complete the exercise to failure
SA – Single Arm
BB – Barbell
DB – Dumbell
each – Each side

This 8-week programme has been designed by Sam Tomkins, a personal trainer and veteran of 4 Iron Man events. For more information, or to discuss your training requirements, please contact Sam via www.samtomkinspt.com